Are you taking the long path to your goals?

[iron addict]

Most bodybuilders take the long road instead of the short one. Why? They always do too much and are always trying to ensure "complete development" of each muscle. Usually to the point of getting little or no development. How many reading this do three lifts or more for your chest? WHY?? Unless you are benching at least 300 for reps WTF is the point of doing so??

I train a lot of people and one of the questions on my questionnaire is about what the lifters primary focus is, and about 75% of the time the answer is SIZE. That’s all well and good, but many of those stating this bench 150-175 and squat 200-250. These guys should not give a damn about size until they have some strength. But.......the mainstream BB mags distort the truth about effective training so much the message is usually lost.

The shortest route to your goal will be to first get a solid strength base going, THEN worry about "complete" development once you have something to refine. This is accomplished the fastest doing a strength-based routine, not a BB'ing routine with many sets, many lifts, and many days in the gym each week.

The fastest way to build a solid strength foundation is to do a conventional, westside barbell, or hybrid powerlifting routine. But tell a guy this that wants to be a BB'er, and they will always say, I'm a bodybuilder not a powerlifter (not that you can usually even tell if they lift weights by looking at them--lol) so that falls on deaf ears. But powerlifting routines build strength at the fastest pace, and enough size to keep most anyone happy.

Want something you can call BB'ing? Do a 5 x 5, an abbreviated HIT, routine, or DC style training. Call it "Powerbuilding" and you are on your way.

Why take the long road? This is a synopsis of an article I'm writing. Look for all the details in the article soon.

Iron Addict

 

[blackbeard]

very true..sounds like a good article in the works..wish more peolple would listen!!!

 

[andy_in_in]

which routine then best

hi

i like ur opinion so wht u feel abt this .... shld the people who bench 175 go first for power lifting to buid strength and once they got enough strength they shld go for refinements.... tht soudns logical is tht u suppose to mean...


regards
Anand

 

[Firehawk734]

I am currently doing a 5x4 routine. Does this fit in as a powerlifting routine? Usually when I think of a powerlifting routine i think of a complicated routine involving chains/bands, all that jazz.

I do exercises per muscle group,. 5x4 routine. Hopefully that's sufficient to get stronger and eventually grow.

 

[iron addict]

Andy, yes, that is exactly what I was saying.

Firehawk,

Look at some of PullinBig's routines, they are not complicated, but are extremely effective. Powerlifting, like BB'ing is as simple or complicated as you choose to make it. There are simple, easy to do, yet effective routines for both. And yes, your 5 x 4 would generally qualify as PL'ing. But remember, anytime you do the same loading week after week the body will adapt quickly and gains will stall.

Iron Addict

 

[pullinbig]

i have a basic but effective PLing routine posted in the deadlift sticky on page six. no bands or chains. boards if you like or rack work will sub on chest day. and it will far less volume than you are doing now. about half but with heavier weigfhts than you doing now.

 

[hornedfrogs07]

Article's lookin good, IA.

 

[Bruce Banner]

Good post

/Bruce

 

[DADAWG]

well said IA my friend .

 

[gallmond1977]

Want something you can call BB'ing? Do a 5 x 5, an abbreviated HIT, routine, or DC style training. Call it "Powerbuilding" and you are on your way.


I have been working out for 1 year now. I am 6'1" 170lbs. I want to get "bigger" like most people. I have seem some good results however, I am intrested in your comments. Can you elaborate a little on this...The reason I ask is because I am on the 5x5 program (been on it for about 8 weeks now) for someone like myself, would you recommend a different style of training?

 

[iron addict]

Well is it working??

Iron Addict

 

[Mudge]

once they got enough strength they shld go for refinements.... tht soudns logical is tht u suppose to mean...

Refinements are dietary in my opinion.

 

[ecko04]

Iron this post is really openning my eyes, thank you first of all. But my concern is my workouts. I have been training for about 2 years now, and have seen very little in gains. I am 5'7" and weigh about 155. I am naturally lean and do cardio every few days along with my workouts. My question is my philosophy. I started lifting a couple years ago in high school and now take it quite seriously, but again haven't seen too much in gains? Should I take a step back and work on a foundation that you guys talk of through PL?

 

[iron addict]

Powerlifting or a low volume BB routine is definately what you need at this point unless you are ungodly strong at that bodyweight. Without seeing your routine, I BET you are doing too much, too frequently, NOT changing your loading parameters frequently enough, or correctly, and not eating right. I could be wrong........but I doubt it.I been at this awhile--lol.

Iron Addict

 

[gallmond1977]

Powerlifting or a low volume BB routine is definately what you need at this point unless you are ungodly strong at that bodyweight. Without seeing your routine, I BET you are doing too much, too frequently, NOT changing your loading parameters frequently enough, or correctly, and not eating right. I could be wrong........but I doubt it.I been at this awhile--lol.

Iron Addict

This is my routine, I increase the weight on each exercise by 5lbs until I plateau then I do 5x3.

Monday-chest/tris
Flat bench 5x5
Incline bench 2x10
decline bench 2x10
pushdowns 5x5
dips 2x10
overhead tri extension w/ rope (dont know real name of it) 2x10
abs

tuesday-legs
squats 5x5
leg presses 2x10
calve raises 2x10

wed- rest

thurs shoulder/traps
smith machine m-press 5x5
db presses 2x10
upright rows 2x10
db shrugs 5x5
bb shrugs 2x10

fri-back/bis
deadlifts 5x5
pulldowns 2x10
rows 2x10
bb curls 5x5
db curls 2x10
preacher curls 2x10

sat and sunday rest

Now my diet needs definate work. I just recently (couple of weeks ago) started to take in 1.5g of protein every 2-3hrs. Any suggestions?

 

[gallmond1977]

Well is it working??

I have seen good results in size the first 6-8 months but, the gains don't seem to be coming any more. I seem to be getting stonger but size gains are starting to lack.

 

[RJ]

Refinements are dietary in my opinion.

I agree, but i think that's after yoiu establish a solid base of muscle on your frame. Although, I have to say that after establishing a new 'powerbuilding routine', i have seen my body comp change quite drastically.

 

[iron addict]

gallmond1977,

I would consolidate to a 3 x a week program. Regardless of what the BB mags may make you think, most people don't recover well enough for more than 3 x a week lifting unless they are doing a LOT of steroids.

There is NO reason to do 3 lifts for chest, and 3 for shoulders. And doing a 5 x 5 is fine as long as all five work sets are NOT hard. If so, you will likely be dissapointed. You are doing a 5 x 5 for curls, then adding dumbell rows. And doing 3 lifts for tris, after you already pounded them doing chest work. I could go on, but you are doing WAY too much volume. I could not grow on this routine for more than about 3 weeks, even if I was doing 3 grams of steroids a week. Most of the vets here are going to tell you the same thing. Cut it WAY back.

Iron Addict

 

[newgoal300]

Ok i gotta brag here, i've been meaning to post this for a while but i think now is appropriate. IA is right on! i've read everything on your sight IA and you know your shit...anyhow, i'm doing the DC-IA type training and the diet is right on also, here are my gains so far using these techniques. all sets are rest paused to failure

11/1
chest,shoulders,tris,back #1
incline smith machine 255x7-2-3
stretch
machine press 180x6-3-2
stretch
press downs 120x6-2-2
stretch
pulldowns 300x6-2-1
stretch
seated row280x4-2-1
quads,hams,bis,calves
leg ext160x9-3-1
stretch
leg curl 150x6-3-3
db curls 55x8-3-1
stretch
chest shoulders,tris,back#2
chest press machine230x8-4-3
and yes stretching after every set
smith overhead press 170x6-4-3
close grip smith bench190x5-3-1
life fitness machine row170x7-5-4
close grip machine row120x6-3-2
Quads hams, bis,calves#2
life fitness machine curl145x8-4-2
squats355x12 not restpaused
stiff leg db 40x13
chest shoulders tris back#3
deadlifts 375x6
machine fly 215x7-4-2
upright row135x6
tricep db ext 60x9-3-2
ok now results as of 12/10
chestshoulders tris,back
incline smith 280x12-3-2!25lbs gain plus reps!
machine shoulder press 195x6-2-2 15lbs gain!
press downs145x6-3-3!25lbs gain
pulldowns 305x8-4-2 5lbs gain plus reps
seated row300x4-2-1 20lbs gain
quads hams calves
leg extensions190x12-2-1!30lbs increase
leg curl 205x10-2-2
db curl 65x6-3-2
chest shoulders tris#2
machine chest press275x10-3-2
smith overhead press185x10-4-3
smith close grip bench195x8-3-3
machine row205x8-4-3
close grip machine row205x5-2-1
quads hams calves bis#2
squats375x20
stiff legged db's 50x15
life fitness curl175x11-2-2


you guys get the idea here i'm two on one off and things are bangin i hope this helps!

 

[newgoal300]

by the way 11lbs is the weight i've gained and it sure has changed how i look! 10lbs of lean tissue can change you dramaticly.....props to Aromatase inhibitor (AI) and DC